07.31.2013 [wednesday]

Last day of July 2013. WOW. Although I am excited and ready for our students that left for the summer to return, I am nowhere near ready for the summer to be over! Are you? Have you accomplished everything that you wanted? (only the fun things count). For example, swimming, biking, going on vacation, camping, […]

07.24.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded Pull Aparts (BPA) WOD: FOR TIME: 5-4-3-2-1 Muscle Ups 10-8-6-4-2 HSPU (Handstand Push ups) *alternating movements

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement: Weighted Push ups 1x close to failure 1x to failure *Superset with banded pull aparts 3×12-15 WOD: […]

07.11.2013 [wednesday]

[slideshow] Max-Effort Lift:  20:00 Bench  warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% backoff: 10@50-60% Pulling Superset: a.) Bent-over Row 3×6-8 b.) Banded Pull Aparts 3×10-12 WOD: OTM x 16:00 odd: 3-6 reps of elevated HSPU (Ninja’s use parallets, beasts use plates) even: 3-8 reps of C2B *Focus on your weakness; if you need […]

06.26.2013 [wednesday]

Max-Effort Lift: 15:00 to find a 1-3RM Push Press Assistant Movement: Weighted Dips or Push Ups 1x close to failure 1x failure Pulling Superset: a.) 3×6-8 Strict weighted pull ups (any grip) b.) 3×10-12 banded pull aparts WOD: 20-15-10-5: Plate GTO (ground to overhead) 45/25# Burpees Prehab: External Rotation 1×20/side

5.15.2013 [wednesday]

Max-Effort Lift: 20:00 Close grip Bench: Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *% based on latest/heaviest weight achieved Assistant Movement: Weighted Dips 1x close to failure 1x failure Pulling Superset: 3 Rounds: a.) 3 weighted pull ups 3 strict pull ups Max rep kipping pull ups b.) 12 […]

04.24.2013

Max-Effort Lift: 15:00 to work up to a 5RM Unstable Bench Press Assistant Movement: HSPU (kipping allowed) 1x Max Reps (not to failure) 1x Max Reps to failure Pulling Superset: a.) Strict Bent over barbell row 3×8 b.) Band pull aparts 3×10-12 Upper body couplet: 6 Rounds: 1 15′ Legless Rope Climb 12 Hand release […]

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